Chris Hemsworth Workout And Diet For Thor: Getting Superhero Jacked

With Thor: The Dark World coming out soon, I thought it would be a great time to write about the Chris Hemsworth workout and the approach it takes to get a body like his.

Out of all the actors in 2012’s The Avengers (hulk notwithstanding), Chris Evans and Chris Hemsworth have the best physiques.

But what does it take to get a body like Hemsworth and why do so many guys fail the process.

Analyzing Chris Hemsworth’s physique

Taking a look at Chris Hemsworth’s physique, you’ll notice a few things off the back:

He has a very thick and husky look to him. Now don’t get me wrong, he doesn’t look super bloated or anything, but his overall physique is very thick and husky (yes it feels weird to type that out.)

He doesn’t have a super noticeable six pack, which is fine since he already has such great muscular development. My guess would put him in at about 10-12% body fat. In contrast, someone like Ryan Reynolds in Blade 3 would be about 8-10% body fat.

Hemsworth has an excellent shoulder to waist proportion. As I said before, the “perfect male body” is one where your shoulders are approx 1.61 times larger than your waist. It’s safe to say Hemsworth has hit this number perfectly. This allows him to get away from having slightly higher body fat levels while still looking great.

His arms are a noticeable highlight, possibly due to genetics in addition to intense training.

And just a forewarning, no matter how much you replicate Chris Hemsworth’s workout or diet, it’s highly unlikely that you’re going to build a physique that looks exactly like his. There are just too many factors (mainly genetics) that will prevent you from becoming a carbon copy of him.

So don’t worry if Hemsworth has a slightly arms than you. You mostly likely have a body part that’s more well-developed than him.

Why most guys fail to look like Chris Hemsworth

You fail for these reasons:

1) You’re skinny as a stick, maybe have a hint of abs, and fail to gain muscle because you refuse to eat more because you think it’ll squash your hopes of one day becoming an underwear model.

2) You’re overweight and believe you need to eat in a surplus to gain muscle but you don’t want to eat in a surplus because it’ll make you fat. Sucks, I know.

How do you overcome these 2 sticking points? I’ll show you below.

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Quick note: Here are some other superhero workouts you might be interested in:

How skinny guys can get ripped like Thor

Chris Hemsworth was super skinny as well but look at him now.

If you think you’re eating a lot and you can’t gain weight, you’re probably not. Most people who eat a lot and can’t gain weight are typically people who don’t track their intake or only eat a lot “on occasion,” meaning they eat a lot at buffets or at parties but don’t really eat much the majority of their lives.

How to fix this: Track your intake. Get an app like MyFitnessPal or even a journal to write down everything you eat on a daily basis.

Track calories, proteins, carbs, and fats. Buy a scale and weigh your food (at least initially) to get an idea of how much you’re really eating.

Once you get a feel of how much you’re eating, you can ditch the scale and just eyeball stuff but measure stuff out at first.

Chris Hemsworth diet: How to eat like a Norse God

“I feel as if I’ve been busy, but all I’ve been doing is eating all day.”

– Chris Hemsworth

If you want any chance of gaining a substantial amount of muscle without too much fat, you need to how much you’re eating.

Your food options should be a 80/20 split. So you should be eating whole nutritionally dense foods 80% of the time and whatever else you want 20% of the time.

And for quick reference, here are the calorie/macro guidelines you should aim for if you’re trying to gain weight:

Daily calorie intake: Your bodyweight in pounds * 16-18

Protein per day: At least 0.8 grams per pound of bodyweight

Fats per day: 20% of your calories

Carbs: Fill in the remaining calories with carbs

The step-by-step blueprint to build the “perfect” superhero body

The workout I laid out above will help you build a super solid foundation of muscle.

Like I said before, the reason actors that portray superheroes such as Chris Evans and Chris Hemsworth look so incredibly good is because of their proportions.

They have really broad shoulders, a V taper back, and a tight waist. This “V-taper” physique is what a lot of guys consider to be the perfect body.

My Superhero X12 program is designed to help you lose weight, build muscle, and get ripped like Thor. It’s one of the only step by step blueprints created to help you build a Hollywood Superhero physique.

As always, I’ll answer ANY questions you have in comments section below. Let me know how I can help.

Can this be done or modified with just a weight bench and 2x 52lbs adjustable weight dumbbells? I know anything is better than nothing but I have limited space to store/use workout equipment and the gyms around here are always so packed.

I’m 5’11 and around 192lbs, at 16% body fat. I want to trim down to around 12% body fat whilst still building a good amount of muscle. I know I need to be consuming 0.8 grams of protein per pound of weight, but do you recommend a calorie deficit to reduce my body fat? If yes, then how many calories a day should I be consuming? I was thinking 1,500 – 2,000??

Hey
Iv been working out for some time now and have packed on a decent bit of muscle. I’m about 6′ 190lbs. My flat bench is at 275 for 5 reps. I like the way my whole body looks except my chest, it just doesn’t quite pop like his and I can’t seem to figure out why. I continue to get stronger in that area but it doesn’t look to be growing at all. I mainly do dumbbell bench in sets 4 for 8-10 reps as heavy as I can. Any advice?

You can stick with this for up to 12 weeks at least. Assuming you’re using good form and getting stronger, you should see some small results in 1-2 weeks. Remember, don’t expect miracles with ANY workout, it’s a long process.

I eat a lot of protein but when I wake up on the next day I feel fat and my stomach increases. Do you think I should be eating less ? . I just want muscle and a bit of fat. But it feels like I’m getting both at the same time and it feels disgusting. It feels like I’m working out for nothing. I do not want to look like Chris I want to look like Taylor Lautner , but just a bit more muscle.